How to master the low lunge

Time to get flexible. Instagram’s favourite yogi, Patrick Beach shows you how to really get low.

7 九月 2016

Photo and video: Jovan Todorovic

EXERCISE: LOW LUNGE WITH HEART OPENING

WHAT IS IT GOOD FOR? Flexibility.

STEP 1 Step into a low lunge with your back knee lifted. Feel free to
wiggle the feet forwards and backwards to adjust the length of the
pose accordingly. Have your fingers on the ground and reach your heart
forward, try to get it past the front knee. Keep your back and your
neck as long as you can.

STEP 2 Exhale and straighten both legs, lifting the hips up to the sky
and stretching the front hamstring. Do your best to ground the back
heel, but that’s not the goal – it’s the intention of the action. If
it gets there, cool. If not, who cares?

STEP 3 Exhale, bend the front knee and drop the back knee to the floor.

STEP 4 On the inhale, lift the heart up to the sky, reach your arms
way far back, towards your back foot, elevating the chest. Let the
inhale take you as far back as you can, lifting the sternum, feeling
the ribcage elevating over the back ankle. Stay for as many or few
breaths as feels comfortable. When you’re ready to come out, exhale
and bring the hands to the floor and step back to the top.

PATRICK BEACH

LOCATION: Everywhere, really – check out his workshop schedule on patrickbeach.com, but based in Seattle, Washington.